Recipes

Kate's Kale Couscous

Name: Kate's Kale Couscous
Prep time: 15 min
Cook time: 5 min
Total time: 25 min
Ingredients: 1 cup water; 2 tablespoons butter; 1 cup whole wheat couscous; 2 tablespoons extra-virgin olive oil; 1 (15 ounce) can cannellini beans, drained and rinsed; 1 cup chopped kale; 4 cloves garlic, chopped; 0.25 cup whole salted almonds, halved; 0.25 cup grated Parmesan cheese; salt and freshly ground black pepper to taste

4.1

(27)

20 Reviews

6 Photos

This heart-healthy, quick, and easy dish is something very easy to throw together for dinner. It's perfect for dinner and lunch the next day and is just as tasty hot or cold. Kate originally came up with this recipe after coming back from the gym with no fresh ingredients on hand. Just by using what was in the pantry and freezer this amazing dish came together. Although it is vegetarian friendly, many meat eaters will be satisfied with this high-protein meal.

Recipe by ScoGold

Published on February 19, 2013

6

Prep Time:

15 mins

Cook Time:

5 mins

Additional Time:

5 mins

Total Time:

25 mins

Servings:

4

Yield:

4 servings

Jump to Nutrition Facts

Ingredients

1 cup water
2 tablespoons butter
1 cup whole wheat couscous
2 tablespoons extra-virgin olive oil
1 (15 ounce) can cannellini beans, drained and rinsed
1 cup chopped kale
4 cloves garlic, chopped
¼ cup whole salted almonds, halved
¼ cup grated Parmesan cheese
salt and freshly ground black pepper to taste

Directions

Bring water and butter to a boil in a saucepan; remove from heat. Add couscous and stir well. Cover saucepan and let couscous sit until water is absorbed, about 5 minutes. Fluff couscous with a fork.
Heat olive oil in a skillet over medium heat; cook and stir cannellini beans, kale, and garlic in the hot oil until kale is wilted, 5 to 10 minutes. Mix kale mixture into couscous; fold in almonds.
Spoon couscous mixture into 4 serving bowls; top with Parmesan cheese. Season with salt and black pepper.

Cook's Note:

I always keep frozen kale in the freezer but it can be equally delicious if fresh kale is used. Drain any excess liquid after microwaving kale to defrost. Broth could be used in place of water, but there is tons of flavor packed into this dish that it doesn't necessarily need the extra flavor. Other canned beans can be substituted but I would stick with lighter-tasting beans (such as red, garbanzo). Great vegetarian dish that can easily be a side dish or main course.

Nutrition Facts (per serving)

432	Calories
19g	Fat
51g	Carbs
14g	Protein

Nutrition Facts
Servings Per Recipe 4
Calories 432
% Daily Value *
Total Fat 19g	25%
Saturated Fat 6g	30%
Cholesterol 20mg	7%
Sodium 352mg	15%
Total Carbohydrate 51g	19%
Dietary Fiber 7g	26%
Total Sugars 1g
Protein 14g
Vitamin C 21mg	105%
Calcium 152mg	12%
Iron 3mg	15%
Potassium 240mg	5%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.

(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.